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  6. Allspice vs. Marrow-stem Kale

Allspice vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between allspice and marrow-stem Kale

  • Allspice has more manganese, iron, fiber, copper, calcium, magnesium, potassium, and vitamin B3; however, marrow-stem Kale is richer in vitamin A and folate.
  • Allspice's daily need coverage for manganese is 99% more.
  • Allspice contains 15 times more iron than marrow-stem Kale. Allspice contains 7.06mg of iron, while marrow-stem Kale contains 0.47mg.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of allspice is 15.

The food varieties used in the comparison are Spices, allspice, ground and Collards, raw.

Infographic

Allspice vs Marrow-stem Kale infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 96% 198% 92% 265% 184% 28% 48% 10% 384% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +184.9%
Contains more PotassiumPotassium +390.1%
Contains more IronIron +1402.1%
Contains more CopperCopper +1102.2%
Contains more ZincZinc +381%
Contains more PhosphorusPhosphorus +352%
Contains more ManganeseManganese +347.3%
Contains more SeleniumSelenium +107.7%
Contains less SodiumSodium -77.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 131% 9% 0% 0% 25% 15% 54% 0% 48% 0% 0% 27% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +87%
Contains more Vitamin B3Vitamin B3 +285.4%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more Vitamin AVitamin A +829.6%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more FolateFolate +258.3%
~equal in Vitamin C ~35.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Allspice Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Manganese 2.943mg 0.658mg 99%
Iron 7.06mg 0.47mg 82%
Fiber 21.6g 4g 70%
Copper 0.553mg 0.046mg 56%
Calcium 661mg 232mg 43%
Magnesium 135mg 27mg 26%
Vitamin A 27µg 251µg 25%
Potassium 1044mg 213mg 24%
Folate 36µg 129µg 23%
Carbs 72.12g 5.42g 22%
Vitamin E 2.26mg 15%
Polyunsaturated fat 2.36g 0.201g 14%
Vitamin B3 2.86mg 0.742mg 13%
Phosphorus 113mg 25mg 13%
Fats 8.69g 0.61g 12%
Calories 263kcal 32kcal 12%
Saturated fat 2.55g 0.055g 11%
Zinc 1.01mg 0.21mg 7%
Protein 6.09g 3.02g 6%
Vitamin B5 0.267mg 5%
Vitamin B2 0.063mg 0.13mg 5%
Choline 23.2mg 4%
Vitamin B1 0.101mg 0.054mg 4%
Vitamin C 39.2mg 35.3mg 4%
Vitamin B6 0.21mg 0.165mg 3%
Selenium 2.7µg 1.3µg 3%
Sodium 77mg 17mg 3%
Monounsaturated fat 0.66g 0.03g 2%
Net carbs 50.52g 1.42g N/A
Sugar 0.46g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 9% 72% 8% 5%
Protein: 6.09 g
Fats: 8.69 g
Carbs: 72.12 g
Water: 8.46 g
Other: 4.64 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +101.7%
Contains more FatsFats +1324.6%
Contains more CarbsCarbs +1230.6%
Contains more OtherOther +248.9%
Contains more WaterWater +959.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 12% 42%
Saturated fat: Sat. Fat 2.55 g
Monounsaturated fat: Mono. Fat 0.66 g
Polyunsaturated fat: Poly. Fat 2.36 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +2100%
Contains more Poly. FatPolyunsaturated fat +1074.1%
Contains less Sat. FatSaturated fat -97.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.